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  6. Rosemary vs. Yam

Rosemary vs. Yam — In-Depth Nutrition Comparison

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The main differences between Rosemary and Yam

  • Yam contains less Iron, Fiber, Calcium, Manganese, Folate, Magnesium, Vitamin A RAE, Copper, and Vitamin B5 than Rosemary.
  • Daily need coverage for Iron from Rosemary is 76% higher.
  • Yam has 77 times less Saturated Fat than Rosemary. Rosemary has 2.838g of Saturated Fat, while Yam has 0.037g.

Food types used in this article are Rosemary, fresh and Yam, raw.

Infographic

Rosemary vs Yam infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rosemary
Rosemary
7
:
3
Yam
Yam
Contains more Calcium +1764.7%
Contains more Iron +1131.5%
Contains more Magnesium +333.3%
Contains more Phosphorus +20%
Contains more Zinc +287.5%
Contains more Copper +69.1%
Contains more Manganese +141.8%
Contains more Potassium +22.2%
Contains less Sodium -65.4%
Rosemary
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +1764.7%
Contains more Iron +1131.5%
Contains more Magnesium +333.3%
Contains more Phosphorus +20%
Contains more Zinc +287.5%
Contains more Copper +69.1%
Contains more Manganese +141.8%
Contains more Potassium +22.2%
Contains less Sodium -65.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rosemary
Rosemary
7
:
3
Yam
Yam
Contains more Vitamin A +2018.8%
Contains more Vitamin C +27.5%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +65.2%
Contains more Vitamin B5 +156.1%
Contains more Vitamin B6 +14.7%
Contains more Folate +373.9%
Contains more Vitamin B1 +211.1%
Rosemary
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 0% 0%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +2018.8%
Contains more Vitamin C +27.5%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +65.2%
Contains more Vitamin B5 +156.1%
Contains more Vitamin B6 +14.7%
Contains more Folate +373.9%
Contains more Vitamin B1 +211.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rosemary
Rosemary
3
:
2
Yam
Yam
Contains more Protein +116.3%
Contains more Fats +3347.1%
Contains more Other +187.8%
Contains more Carbs +34.7%
Equal in Water - 69.6
Rosemary
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +116.3%
Contains more Fats +3347.1%
Contains more Other +187.8%
Contains more Carbs +34.7%
Equal in Water - 69.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rosemary
Rosemary
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +19233.3%
Contains more Polyunsaturated fat +1085.5%
Contains less Saturated Fat -98.7%
Rosemary
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +19233.3%
Contains more Polyunsaturated fat +1085.5%
Contains less Saturated Fat -98.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rosemary Yam
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rosemary Yam Opinion
Net carbs 6.6g 23.78g Yam
Protein 3.31g 1.53g Rosemary
Fats 5.86g 0.17g Rosemary
Carbs 20.7g 27.88g Yam
Calories 131kcal 118kcal Rosemary
Sugar 0.5g Rosemary
Fiber 14.1g 4.1g Rosemary
Calcium 317mg 17mg Rosemary
Iron 6.65mg 0.54mg Rosemary
Magnesium 91mg 21mg Rosemary
Phosphorus 66mg 55mg Rosemary
Potassium 668mg 816mg Yam
Sodium 26mg 9mg Yam
Zinc 0.93mg 0.24mg Rosemary
Copper 0.301mg 0.178mg Rosemary
Manganese 0.96mg 0.397mg Rosemary
Selenium 0.7µg Yam
Vitamin A 2924IU 138IU Rosemary
Vitamin A RAE 146µg 7µg Rosemary
Vitamin E 0.35mg Yam
Vitamin C 21.8mg 17.1mg Rosemary
Vitamin B1 0.036mg 0.112mg Yam
Vitamin B2 0.152mg 0.032mg Rosemary
Vitamin B3 0.912mg 0.552mg Rosemary
Vitamin B5 0.804mg 0.314mg Rosemary
Vitamin B6 0.336mg 0.293mg Rosemary
Folate 109µg 23µg Rosemary
Vitamin K 2.3µg Yam
Tryptophan 0.051mg 0.012mg Rosemary
Threonine 0.136mg 0.054mg Rosemary
Isoleucine 0.136mg 0.052mg Rosemary
Leucine 0.249mg 0.096mg Rosemary
Lysine 0.143mg 0.059mg Rosemary
Methionine 0.047mg 0.021mg Rosemary
Phenylalanine 0.169mg 0.071mg Rosemary
Valine 0.165mg 0.062mg Rosemary
Histidine 0.066mg 0.034mg Rosemary
Saturated Fat 2.838g 0.037g Yam
Monounsaturated Fat 1.16g 0.006g Rosemary
Polyunsaturated fat 0.901g 0.076g Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
43%
Rosemary
19%
Yam
Minerals Daily Need Coverage Score
75%
Rosemary
26%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 2.801g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 19)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.3)
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 0.5g)
Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food is richer in vitamins?
Rosemary
Rosemary is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.